Friday CrossFit

CrossFit Lions West – CrossFit


Warm-up (No Measure)

5 min:

1- cardio

2- jumping jacks

3- slow air squats

4- plate jumps

5- happy baby


Metcon (No Measure)

EMOM for 12 min:

1- 20 sec max rep kipping pull-up / bar row

2- 20 sec max rep jumping squat


A: Metcon (No Measure)

5 sets of back squats with a 90 sec rest between sets
You can only use the weights provided in the weight tray. Your strength in the movement will dictate the rep scheme. You can also add in negatives and pauses at the bottom if you like. Have fun with this. When you are finished your set, rest 90 sec.


1- 95# x 20 reps

2- 135# x 15 reps

3- 185# x 10 reps

4- 95# x 30 reps

5- 185# x 10 reps

Combination are endless. Have some idea before hand on what you want to try.

B: Metcon (Weight)

EMOM for 12 min:

1- 3 rep hang power clean

2- 8 rep DL @ hang power clean load
The hang power clean will dictate the barbell load for both exercises. Accend up as needed. If you know you will need more weight than in your weight tray, try and grab before hand.